 |
Just One Thing |
|
|
|
Simple Practices for Resilience and Happiness from |
|
DR. RICK HANSON |
 |
|
|
|
|
Feeling overwhelmed, anxious, or just plain frazzled by life’s constant demands? Join me for The Calm Mind, a live online workshop where I’ll personally guide you through simple, science-backed habits to help you find real peace and steady your mind-even when life gets chaotic. Let’s build your inner calm together, so you can handle whatever comes your way with more clarity, confidence, and ease.
(And if you sign up by this FRIDAY, you can save 40%!)
|
|
|
|
 |
Are you self-nurturing? |
THE PRACTICE: |
Refill Your Cupboard. |
|
|
— Why? — |
|
[Note: This refill your cupboard JOT is adapted from Mother Nurture, a book written for mothers - focusing on typical parenting situations and gender differences that are experienced by many, though not all, mothers and fathers, and by parents in same-sex relationships. Parenting is a complex subject, plus it intertwines with larger issues of gender roles and the long history of mistreatment of women; obviously, society should do a better job of supporting families in general and mothers and fathers in particular, but meanwhile, there are things they can do for themselves; alas, there is no room for these complexities in these brief JOTs; for my discussion of them, please see Mother Nurture.]
Nothing changes a person's life like a child, especially their first one.
Raising children is deeply fulfilling. Yet it's also intensely demanding. Compared to people who haven't had children, parents are generally more stressed, more unhappy in their intimate relationships, and more prone to illness.
Most parents are busy one way or another most of the time and hitting the red line on stress. They look around and wonder, where's the support?
Many parents figure that feeling like they are running on empty is somehow their own fault, or simply inevitable and unavoidable. Well, neither is true. Parents are not to blame for feeling run-down and blue, and there is plenty they can do about it from the inside out – even if their co-parent(s) and the wider world are slow to help.
The path is direct and straightforward: do what you can to decrease the "bad" – the demands – and increase the "good" – resources and resilience. Every parent is entitled to walk this path. With all that parents give to their children and others each day, they more than earn the right to take good care of themselves. |
— How? — |
|
(See Mother Nurture or the freely offered resources at NurtureMom.com for a full package of ways to refill your cupboard, including how to rebalance and replenish your body.) Here's a summary of some low-hanging fruit you can start gathering for yourself today to refill your cupboard.
Use Mental Imagery to Release Stress
The accumulation of stress makes a world of difference, so it's important to do small things throughout the day to keep the stress meter in the "green zone." There are many ways to lower the sense of stress in your mind or body, even in the middle of a busy day. Here are some ideas:
Recall or imagine a relaxing experience, picking images of situations that are the opposite of the ones that are causing the stress. For example, when unable to solve a problem with a child, imagine successfully skiing down a challenging slope, or when feeling unable to break out of a sticky situation at work, imagine sailing freely under gorgeous skies.
Let Go of Feelings
The safest way to express emotion is to oneself, which doesn't reveal feelings to anyone else. As a start, and as best as possible, try to name your feelings. Additionally, feeling emotions fully helps to let them go. Try to own them, even the most difficult ones, inside your mind. Then, if it feels right, express them to someone else. Pick a person with whom it feels safe, tell him or her the purpose of talking, and ask for whatever would feel comforting, such as a promise to keep things confidential. This is not a request for advice, but for feelings to be heard and released. When speaking, try to sense that the emotions are leaving the body, that the listener is drawing them out.
Ride the Wave of Desire
Many times a day, there is probably a collision between the normal desires parents feel as people and the realities of life with children. There is nothing wrong with wanting itself, whether it's our most fleeting wishes or deepest values. But trouble comes when you cling too tightly to your wants. If you sense this could be true for you, try to step back, be kind to yourself about your wants, relax and release any feelings about not getting what you want, and try to move on to a new want and a new plan.
Take in the Good
Since the cliché is that parents (especially mothers) are self-sacrificing, at first it might feel odd or even wrong to stay with beneficial experiences for a dozen or more seconds in a row. But if you don't take a little time with these good moments – fun with a child, a good talk with a friend, the relief at the end of a long day – they wash through your brain like water through a sieve. During your day, pay attention to positive events. These are not million-dollar moments, but the small changes of everyday life. Stay with those experiences a few seconds or minutes longer than normal. Let the body relax around the good feelings, be filled with them, and soak them up like a sponge.
In particular, try to recognize your own goodness – as a person, and as a parent – and then help this recognition become a feeling of being a basically good person. You are! |
| Read this Online |
|
|
Know someone who could be more self-nurturing? |
|
Share this Just One Thing practice with them! |
|
Share on Facebook | Tweet on X | Forward this Email |
|
|
|
|
|
|
NEW ON THE BEING WELL PODCAST |
Living with Depression | Dr. Scott Eilers |
 |
|
Forrest is joined by clinical psychologist Dr. Scott Eilers to explore how he both treats and lives with chronic depression. They discuss anhedonia, the catch-22 of treatment resistance, how to build new practices when it’s the last thing you want to do, acceptance, and how a values-based approach can help someone move forward even when they’re feeling stuck. The conversation touches on some of the existential aspects of depression, the therapeutic relationship, and finding some humor along the way. |
| Check out the Episode |
|
|
|
|
|
|
NEW FROM THE WEDNESDAY MEDITATIONS + TALKS |
Four Ways to Deal with Life’s Challenges Without Suffering Them |
 |
|
Last week I offered a live meditation on Resting in the Present, Content and at Peace, followed by a talk on Four Ways to Deal with Life’s Challenges Without Suffering Them, and I hope you'll check it out.
If you haven't yet, sign up to join me every week for this free, live offering.
|
| Check It Out |
|
|
|
|
|
|
MORE GOOD STUFF |
|
|
|
SCIENCE NEWS (VIEW ARCHIVE HERE)
Researchers are now finding that Chimpanzees use rhythmic drumming and combine different calls in complex ways that change meaning, hinting at how human language and communication skills might have evolved.
|
|
|
|
FOR PARENTS
People who discount the reality of ADHD because they believe children are over-medicated (occasionally true) or parents are too preoccupied or busy with other matters (sometimes true) are taking an overly simplified stance that misses an important constitutional factor that disrupts the lives of many children, families, and classrooms. The suggestions in this article will also be helpful for many children, especially those who are spirited but do not have ADHD.
|
|
|
|
POSITIVE NEUROPLASTICITY
PositiveNeuroplasticity.com provides resources and real-life accounts for using positive brain change in your everyday life. Classes and one-on-one counselling are also available to deepen your learning.
|
|
|
|
|
|
|
HAVE YOU READ IT YET? |
Buddha's Brain: 15th Anniversary Edition |
 |
|
With more than 500,000 copies in print since it was first published, I'm proud to announce the 15th Anniversary edition of my book Buddha's Brain, which features this new preface.
|
| Get Your Copy |
|
|
|
|
|
|
WORDS OF WISDOM |
"With all that parents give to their children and others each day, they more than earn the right to take good care of themselves." |
|
— RICK HANSON, PHD |
|
|
|
|
JUST ONE THING (JOT) is the free newsletter that suggests a simple practice each week for more joy, more fulfilling relationships, and more peace of mind. A small thing repeated routinely adds up over time to produce big results.
Just one thing that could change your life.
(© Rick Hanson, 2024) |
|
|
|
|
|
|
|
|
